Metcon

FT:
30 Back Squat, 205#
400 meter Run
30 Burpees
LT = 6:45
6:27

Aux

3 Rounds:
SL Banded Hip Thrusts x 20 ea
3 sec Eccentric Back Extensions x 10 @ 25# - 35# - 45#
Back Extension Hold @ BW x 45 sec
Banded Wall Sits w/ angle foot kickbacks x 10 ea

Metcon

30 RFT:
1 Power Clean and Jerk, 135#
1 Burpee
CAP = 13 mins
8:21

Field

EMOM 10:
100 yard sprint
All 14-15 secs

Metcon

FT:
5 Rounds of Cindy
5 DL @ 315#
3 Rounds of Cindy
10 DL @ 315#
1 Round of Cindy
15 DL @ 315#
17:49

Hatch 9.1

A.  Back Squat
1x5 @ 220#
1x3 @ 255#
2x2 @ 290# - 330#
1x1 @ 345#

B.  Front Squat
1x5 @ 190#
3x4 @ 220# - 230# - 245#

Metcon - Loredo

6 RFT:
24 Air Squats
24 Pushups
24 Walking Lunges (12 each)
Run 400 meters
LT = 26:23 on 12/31/2012, 27:56 on 1/3/2015
27:30
*Much hotter and humid this time

Yoga

Strength - BS/FS/PS/PC

A.  Valslide hamstring extensions w/ chains 3x8

B.
Back Squat 1x10 @ 185#
Back Squat bottom hold @ 185# x 30 sec

Back Squat 1x10 @ 225#
Back Squat bottom hold @ 225# x 30 sec

C.
Front Squat 2x5 @ 135# - 155#
* 5 sec bottom hold for every rep

D.
Pause Power Snatches 5 sec ea @ off ground, below knee, above knee = 1 cycle
2 sets of 2 cycles @ 95#

Pause Power Cleans 5 sec ea @ off ground, below knee, above knee = 1 cycle
2 sets of 2 cycles @ 115#

E.  Air Dyne 2 x 30 sec all out w/ 3 min rest btwn

Aux/Core

4 Rounds:
Lunge rotational med ball pass x 10 ea
Dive bomber pushup with banded leg raise x 5 ea
Banded High Knees into SL RDL x 5 ea
Banded Crab hand to foot x 5 ea
Banded Side Clam Raises x 10 ea

Metcon

FT:
80 DUs
80 Air Squats
800 meter Run
40 KBS, 1.5 pood
400 meter Run w/ 22# vest
40 Burpees
CAP = 24 min
16:40

Metcon

5 Rounds AFAP:
3 HPCs @ 185#
100' (50' and back) Prowler Push @ 180#
30 sec Air Dyne all out
Rx'd

Aux/Str

4 Rounds not for time:
20 DB Floor Press, 45#
20 Banded Good Mornings
20 Seated Shoulder Press, 45# BB
25 Band Pull Aparts

Metcon - DB DT

5 RFT w/ 50# DBs:
12 DL
9 HPC
6 PJ
LT = 7:01
6:28

Metcon

FT:
20 Man Makers, 10#
15 Man Makers, 15#
10 Man Makers, 45#
13:33

Metcon

AMRAP 20:
5 DBall Cleans, 100#
10 Pushups
15 each leg Bulgarian Split Squats
7R + 2

Metcon

FT:
30-20-10
KBS, 1.5 pood
GHD Situps
5:56

Metcon

FT:
100 BB Burpee DLs @ 205#
*Pushup done on BB
16:31

Metcon

Rev Hypers 4x10 @ 180#
Banded step-ups

FT:
12 Power Clean and Jerks, 135#
Then, 2 rounds of:
15 TTB
12 Pullups
Then, 12 Power Clean and Jerks, 135#
CAP = 10 mins
9:04